If you absolutely crush your workouts but don't do anything after for muscle recovery, you're doing yourself a great disservice. Skipping muscle recovery can lead to injury, decreased performance, poor sleep, etc. In this episode, we discuss the many benefits of post-workout muscle recovery, how to speed it up, different methods, and so much more so that you can make the most out of your exercise.
Special shoutout to our newest podcast sponsor, Organifi! We are loving their green juice that is packed with real, organic, whole food ingredients like moringa, chlorella, mint, spirulina, lemon, ashwagandha, turmeric and beets. The perfect addition for your overall health and immune system support. Check out their products here: http://organifi.com/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:
In this episode you'll learn:
- About our new sponsor Organifi
- Why the ingredients in your juice matter
- 15% off with code: MASTERS
- What happens to your body when you workout
- Why skipping on recovery can lead to injury, decreased performance, poor sleep, decreased immune strength, and more
- Why it's so important to honor what stage you're at
- About the main pillars of recovery
- How sleep can affect workout performance and recovery
- Why going to bed and waking up at same time matters
- How often an intense workout is needed and when to slow it down
- About why intense workouts multiple days in a row may not be the best idea
- Why cool-downs after training are crucial to recovery
- About DOMS (delayed onset muscle soreness) and a longer perceived time of recovery
- Drinking coffee in moderation may help with muscle soreness
- That incorporating massages may help reduce muscle soreness and help with DOMS
- About the difference between perceived recovery and actual recovery
- How stress and cortisol affect recovery
- About foam rolling for muscle recovery
- That massages may not actually affect your muscle recovery the way you think
- About LISS (low intensity steady state cardio)
- Why walking can be a great tool
- That Epsom salt baths can be helpful for soreness
- That magnesium can be extremely beneficial for most people
- About the different types of magnesium and when they may be best taken
- About tart cherry concentrate and how it may help with inflammation and recovery of isometric muscle strength after intense workout
- How adding probiotics into your diet can help
- About the role your immune system plays in recovery
- The importance of getting adequate protein post-workout
- About cold therapy for muscle recovery
- That some inflammation is good
- Why you may want to be careful with using too many anti-inflammatories
- About what deloading and periodizing your programs means and how to do it
- Why your training routine matters depending on your goals
- Ways to test to see if your nervous system is too taxed
- How to safely and effectively deload
- Why it's good to be careful with cryotherapy
Studies:
https://www.sciencedaily.com/releases/2018/02/180226122548.htm#:~:text=American%20Osteopathic%20Association.,is%20magnesium%20deficient.%22%20ScienceDaily.
Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Nutrients. 2014;6(2):829-843.
Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sports Exerc. 2011;43(8):1544-1551
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP272881
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/#tjp12176-bib-0003
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586380/
https://www.sciencedirect.com/science/article/pii/S2468781219302036
